Training Archive: WileyKyO-TIn the 7 days ending 2007-04-22:
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| M | T | W | H | F | S | S | |||||||||||||||
Sunday Apr 22 | ||
| Competition O-Course 1:10:52 [5]***** 4.8 km (14:46 / km) +175m 12:29 / km | |
| another intense course | ||
| Note | |
| Progress Report
15 APR - 21 APR Score: 2/5 Grade: C Met 1a-e, 5a, and 5b Analysis: I worked out more last week than the week before. Running was good, but I need to work on upper body more. Prospects for next week: I am probably not going to do much PT next week, as I am working on projects and getting ready for the A-meet. So, my goal is simply: 4 hours strength (weights, pushups/situps, boxing) 4 hourts endurance (running, swimming). Hopefully I can make this goal. | ||
Green - Day 2 - Splits | ||
Saturday Apr 21 | ||
| Competition O-Course 1:22:59 [5]***** 5.2 km (15:58 / km) +220m 13:10 / km | |
| shoes: New Balance 478 | ||
| Unbelievable O-Course at Harriman State Park | ||
Green - Day 1 - Splits | ||
Friday Apr 20 | ||
| Running long 1:10:00 [4]10.0 mi (7:00 / mi) | |
| shoes: New Balance 478 | ||
| Tricked a friend (and myself) into taking the wrong street to try to get to the RR, so I took a closer but likewise new path to the RR. Very scenic, but also "shady" as my friend said. Wanted to get 10 miles in, so I ran to south docks, around buffalo soldier, and around clinton lot and field to get exactly 10 miles. Wanted to be at a 7 min/mile pace, and I was. | ||
Thursday Apr 19 | ||
| Competition O-Course 37:31 [4]3.72 km (10:05 / km) | |
| shoes: New Balance 478 | ||
| Ran a course that will be used for the A-meet to check point positions. | ||
Wednesday Apr 18 | ||
| Running race 23:26 [5]3.77 mi (6:13 / mi) vdot: 52.5 | |
| shoes: New Balance 478 | ||
| Personal time trial to meet over 3 mi, under 7 min/mile. Ran from Arvin to Jewish Chapel, to Lee, and back. | ||
| Cross Training 38:47 [5] | |
| shoes: New Balance 478 | ||
| Hard O-course with calisthenics inside Arvin. Mileage on this one is not a good measurement, but it was definitely cross training. | ||
| Boxing 15:00 [1] | |
| shoes: New Balance 478 | ||
| Working with a friend on strategies and intro to the hook. | ||
| Swimming 21:00 [2] | |
| Same activities as yesterday, for the most part. | ||
Tuesday Apr 17 | ||
| Trail Running 42:11 [4]5.94 mi (7:06 / mi) | |
| shoes: New Balance 478 | ||
| Good run on post; more than half on road but significant uphill and downhill on trails. | ||
| Pushups/Situps 16:36 [3] | |
| shoes: New Balance 478 | ||
| 2x30's abs
2x25 pushups | ||
| Weights 37:00 [3] | |
| shoes: New Balance 478 | ||
| solo workout in the weight room | ||
| Note | |
| I had my boxing mid-round evaluation today. My work at Arvin seems to be paying off; the instructor wrote that I had good straight punches and good combos, and I took Sgt. Wassel's advice and returned volume of fire by countering. However, my other forms of defense were weak. I'll try to work in defense in my practices somehow. | ||
| Swimming 24:00 [2] | |
| practicing skills such as bob and travel, swimming underwater, and treading
practicing four basic strokes | ||
Monday Apr 16 | ||
| Running 39:15 [3]5.4 mi (7:16 / mi) | |
| shoes: New Balance 478 | ||
| Run to Hacienda and back by South Dock with a friend. | ||
| Weights 27:00 [3] | |
| shoes: New Balance 478 | ||
| Bench, preacher curls, and dips with a friend | ||
| Boxing 14:00 [3] | |
| shoes: New Balance 478 | ||
| Practice for the mid-round evaluation tomorrow | ||